evening snack
6wheatabix with milk


protein shake and liv52, glucosomine, omega3 fish oil and taurine

3km fast walk on incline on treadmill


breakfast
3 cups of oats, 5 eggs and 1 yolk with a handful of raisins a cup of tea, and a protein shake

lunch
4slices of wholemeal seeded bread with peanut butter


mid afternoon
pro50 protein bar


tea
2jacket potatos, coleslaw, lean scottish beef meatballs, brocolli, cauliflower, 2bolied eggs, cheese.

evening snack
4 wheatbix with milk


protein shake and liv52, glucosomine, omega3 fish oil and taurine

4.5km incline fast walk on treadmill


breakfast
3 cups of oats, 5 eggs and 1 yolk with a handful of raisins, cup of tea, and a protein shake

mid mornin
pro50 protein bar


lunch
4slices of wholemeal seeded bread with peanut butter

chest
decline barbell press
8reps@ 45kg, 8reps@ 65kg, 8reps@80kg, 8reps@40kg

incline dumbell bence press
8reps@30kg, 8reps@35kg

2sets of 8reps bodyweight dips

Pec dec
8reps@ 56 kg, 8reps@ 88kg

chest press machine
8reps@20kg, 8reps@40kg, 8reps@20kg very slow till failure

Triceps
seated machine tricep press
8reps@ 45kg, 8reps@ 70kg, 8reps@ 81kg,

V bar cable pulldown
8reps@ 60kg, 8reps@ 80kg

rope cable pulldown
8reps@ 20kg, 8reps@ 45kg


struggled tonight very tired, but speaking to my mate he felt like it aswell.
protein shake when returned home

evenin snack
4wheatabix with milk


protein shake and liv52, glucosomine, omega3 fish oil and taurine

breakfast
3 cups of oats, 5 eggs and 1 yolk with a handful of raisins a cup of tea, and a protein shake


3km walk to work


mid mornin
pro50 protein bar

lunch
4slices of wholemeal seeded bread with 200gm of chicken



mid afternoon snack
3slices of wholemeal seeded bread with peanut butter